Competition (05/04/15)

Open Prep*This is our deload/reload week. Next week will be our highest volume / performance week. We’re still going to look to increase weight in our lifts this week, but overall volume will go down (notice 3 sets of most movements vs. 4-5).

A.
Every 2min for 16min:
3 Hang Power Clean
*Start moderate and build into a heavy set. Drop bar after each rep and reset.

C.RDL
3×12 [9]
*Add 5-10lbs to last week
-superset with-
GHR
3×8 [9]
D.Lunge
4×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
4×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises